Ketosis fat/protein/carb ratio question...

Answered on August 19, 2014
Created December 09, 2012 at 8:31 PM

I cannot for the life of me figure out how to calculate my f/p/c intake. I am 5'4", 138 lbs, 20%ish body fat...trying to lose 10lbs/5% body fat. Does anyone have a formula that will tell me in calories and grams I should be taking in of each while in ketosis? I've managed to stay in ketosis for the past week and a half eating 30-40grams of carbs per day, but I am not sure if I'm getting the protein and fat intake correctly. Any advice would be greatly appreciated! Thanks :)

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5 Answers



on December 10, 2012
at 04:16 PM

  1. 138 lbs x .2 (20% bf) = 27.6 (lbs of fat)
  2. 138-28 (round up from 27.6) = 110 (lean body mass)
  3. 110 x .6 = 66 (least grams daily protein
  4. 110 x 1 = 110 (mosy grams daily protein)

So keep your daily protein between 66g and 110g, keep carbs where you have them then fill in any extra calories with fat.

That's to keep with ketosis...to find out how man cal/day to lose weight, use the link below: http://www.freedieting.com/tools/calorie_calculator.htm


on December 10, 2012
at 05:11 PM

Awesome! Thanks so much =)



on December 10, 2012
at 11:33 AM

Keep your carbs where they are now. Aim for 0.7-0.9g protein/lbs (as according to Volek and Phinney). All of your residual should then be fat.

I know this sounds rather simplistic but it actually makes it quite easy. Your carb and protein intake is more or less fixed so all you need to do is eat fat to get to your daily calorie intake.


on December 09, 2012
at 11:10 PM

Try this: http://www.phlaunt.com/lowcarb/DietMakeupCalc.php

It's specifically for a low-carb approach.


on December 09, 2012
at 09:08 PM

Hi Jen, one thing you could do is use an online calculator like fitday, where u put in all ur foods for a day (you don't have to put in the values for each day, I just put in an average typical day), and it tells you in grams and as a percentage total fat/carbs/protein.

As for what you should be getting... that I'm not so sure of... I think Robb wolf suggests a gram per pound of current body weight... and I guess fat would then be the rest of your calories. Hope that helps

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